What You'll Learn
- Targeted stretches for the outer hips and hamstrings to enhance turnout
- Techniques for proper alignment, including chest positioning and vertical posture
- How to use breathe control to deepen stretches and promote muscle relaxation
- Modifications for different flexibility levels, such as 'heel-toeing' for better hip placement
About This Video
Achieving the effortless grace of a dancer starts with a foundation of mobility and alignment. This 14-minute Flexibility Flow from Broche Ballet is specifically designed to help dancers—especially beginners—open up their outer hips and lengthen their hamstrings. Flexibility is not just about reaching your toes; it is about creating the functional range of motion needed for proper turnout and stable positions.
In this practice, we focus on the relationship between how you breathe and your body’s release. You will start by engaging a flex in the foot, reaching your chest up toward the ceiling as if meeting a wall. This vertical alignment ensures that your stretch is coming from the right places rather than collapsing into the spine.
We move through a series of lunges and forward bends, where you will learn to undulate with your breathe, allowing your muscles to relax further with every exhale. One of the highlights of this flow is the attention to anatomical detail. For instance, if you find a hip stretch too intense, we explore modifications like leaning back or 'scooping' the foot closer to the body.
Conversely, to deepen the stretch, you might 'heel-toe' your foot outward to bring your knee inside your shoulders. These small adjustments are the hallmark of the Broche Ballet approach, ensuring that every student can find a version of the movement that works for their unique anatomy. The class concludes with focused hamstring work and calf stretches.
By keeping the knees straight and the feet flexed, you will target the entire posterior chain and improve the line of your leg in both standing and seated positions. Learning to work with your body rather than against it is vital for long-term progress in ballet. This flow emphasizes a gentle yet effective approach, avoiding the pitfalls of forced stretching.
Instead, you will find that by focusing on your chest and posture, your legs naturally follow. Whether you are preparing for a full barre or just winding down after a long day, this flow will leave your legs feeling refreshed and your hips more open. Consistent practice of these sequences will lead to a more comfortable and expansive range of motion in your ballet training, supporting your journey from a beginner to an intermediate dancer with ease.
